Vegan Mediterranean Tray Bake with Chickpeas
This vegan tray bake is one of our favorite no-fuss healthy dinner. Loaded with vegetables and also includes chickpeas for more plant-based protein, it is SO flavorful and filled with a colorful mix of textures. Also features an amazing, but simple, garlic and herb vegan yogurt sauce. Completely dairy-free and gluten-free.
Servings: 4 people
Calories: 306kcal
Ingredients
- 1 lb small potatoes halved
- 1 colored pepper seeded and cut in large pieces
- 1 red onion cut in large pieces
- 6-7 cloves garlic whole and skins left on
- 1 tsp dried oregano
- 15 cherry tomatoes halved
- 15 oz canned chickpeas rinsed and drained
- 20 olives pitted
For the dressing (or serve with vegan tzatziki)
- 1 ½ cup vegan yogurt
- 1 ½-2 tbsp lemon juice
- ½ tsp salt
- ½ cup fresh herbs such as parsley, mint, basil or dill chopped
To serve (optional, ideas only)
- cooked rice
- vegan naan or pita bread
Instructions
- Pre-heat the oven to 400º and line a baking sheet or tray bake with parchment paper.
- Add the potatoes, pepper, onion and garlic cloves (whole, with the skins on). Spray some oil (optional). Sprinkle the oregano, some salt and black pepper over and use your hands to stir.
- Bake in the oven for 30 min. Then, carefully remove the garlic cloves using tongs and set them aside. Stir the vegetables on the tray and also add the chickpeas, tomatoes and olives. Bake for 10-15 more minutes or until the tomatoes are starting to crack and the potatoes are browned.
- Once cool enough to handle, take the skins off the cloves of garlic using your fingers. Add to a bowl/jar alongside the yogurt, lemon juice and salt. Blend using an immersion blender (I like to use a tall skinny jar to facilitate the blending process, see video). Then, add the chopped fresh herbs and stir using a spoon (don't blend the herbs). Adjust the flavors to your taste.
- Once the veggies are done cooking, you can drizzle the herbed yogurt sauce over the vegetables right on the tray bake or serve as a side sauce on plate. Serve over rice with a side of naan or pita bread.
Video
Notes
- Storage: leftovers can be kept in an air-tight container for up to 3 days. Reheat leftovers using a microwave. Keep the sauce apart while storing.
- The pepper will caramelized while cooking, giving you a texture similar to jarred roasted red peppers. If you want them to stay crispier, then add them later in the cooking process.
- This recipe can be done completely oil-free by roasting the vegetables without any added fat.
- If you don't have a hand held blender, then simply mash the garlic by hand using a fork (it will be very soft and creamy). You could also use a food processor.
- Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.
Nutrition
Calories: 306kcal | Carbohydrates: 52g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 926mg | Potassium: 911mg | Fiber: 10g | Sugar: 10g | Vitamin A: 1350IU | Vitamin C: 92mg | Calcium: 206mg | Iron: 3mg